Rowing Conditioning Work:

Pull-up Strength Work:

There’s a comprehensive post on this forthcoming.

If you’d like to get your first pull-up this program is built for you. If you have many bodyweight pull-ups already, I would encourage you to do one of two things with this time:

Use this as an opportunity to perform some assistance work for your muscle-up by performing strict muscle-up reps if you already have them OR, if you are still developing this, perform strict false grip pull-ups. If you cannot yet hang in False Grip, you need to accumulate at least 2 minutes in the False Grip Hang however long this takes.

You can also use this time to practice kipping pull-ups, chest to bar pull-ups or butterfly pull-ups.